Life through the lens of the Goddess pose

I recently completed yoga teacher training, leading me to reflect on how yoga philosophy ties so easily into life. These yoga poses tie into characteristics and physical and mental strength. One of my favorite poses is the Goddess pose (Utkata Konasana in Sanskrit). In fact, it’s been interesting to look at life through the lens of the Goddess pose. I thought I’d share some perspective of why this pose is special to me and how it might resonate with you too.

From anatomy to yoga philosophy, yoga teacher training provided an amazing growth experience for my body, mind and soul. It’s a reminder of the many health benefits of this activity and that it’s for all body types and abilities [Read my blog post about the health benefits]. And while it will take some time to fully understand and process all that I’ve learned, I love how different poses speak to me. Like the Goddess pose.

The Goddess pose is one of my favorite yoga poses. It’s included in the yoga class that I recently created, and it will no doubt make a frequent appearance. My fellow student teacher said she smiles when I cue people into the pose because I get so enthusiastic about it! (I’m glad to know that my personality and energy already show up in my teaching style!).

Why do I love the Goddess pose?

The body is engaged and building strength when in it. So much of your body is engaged – from rooting your feet into the ground for stability to engaging quadriceps, glutes and core. The spine is lengthened with the crown of the head reaching to the sky. And your arms are held strong with engaged shoulder muscles.

It’s a power pose! There is something about feeling my body so engaged that makes me feel strong and powerful. My body has been through so much as a cancer survivor – from chemo to radiation to numerous surgeries and side effects – so to feel such engagement and strength is…..magically amazing. And it helps me feel connected to my body – which ties perfectly into my word of year CONNECT.

I love seeing other people’s strength in this pose. Especially when you cue them subtly into embracing that strength and power too. It’s awesome to see the shift as their muscles engage, posture straightens, shoulders and arms held proudly, embracing their internal power.

The power of the Goddess pose

Goddess pose is also known as Utkata Konasana in Sanskrit. Utkata means “powerful” or “fierce,” and kona, means “angle.” The term asana translates to “pose.” Brought together, Utkata Konasana is a powerful pose that embodies both strength and grace. This asana is often associated with the goddess energy, inviting yogis to tap into their inner power, fierce compassion, mental focus, and emotional resilience.

The Goddess pose is not just a physical posture—it’s an awesome reminder of the strength and resilience within us. The stance with your feet wide apart and the lower body full engaged helps creates a sense of stability and empowerment, symbolizing your connection to the earth and your inner strength. In yoga (and life!), this grounding effect is so important for balancing the body and mind. It helps reduce stress and create a sense of calm. But beyond the mat, the Goddess pose offers a symbolic reminder that we are rooted in our own power. And in the chaotic society that we currently live in, we can all use some extra grounding!

Life through the lens of the Goddess pose

In life, we often face moments when we feel off-balance, overwhelmed, or disconnected from our true selves. Between unexpected life challenges to societal chaos to world news and more, there’s much that tries to knock us off-balance. Does this resonate with you?

The Goddess pose is a direct invitation to reclaim your ground and take charge of your life! When practiced with intention, this is a pose that cultivates both physical resilience and a sense of confidence. As you hold the pose, you can visualize yourself becoming more rooted in your choices and actions.

Beyond its physical benefits, the Goddess pose helps build mental strength by teaching you to embrace your power and hold space for yourself. We can learn to ground ourselves in challenging moments and face discomfort with self-confidence, building the mental and emotional endurance needed to navigate the ups and downs of life. It’s a reminder that you have the inner resources to transform not only your body but your mindset as well. When you feel rooted, confident, and strong on your yoga mat, it becomes easier to choose to embrace those qualities into your daily life.

How to take the Goddess yoga pose

• Take a wide-leg stand with toes pointing out.
• Pull heels in slightly towards each other, about 45 degrees.
• Bend your knees (into a wide-leg squat).
• Lift your arms to shoulder. Bend elbows to 90 degrees with palms facing forward, fingers spread wide.
• Lengthen your spine, crown of your head is reaching to the sky.
• Tuck your tailbone, tighten the core muscles. Drop shoulders down and back, engaging these muscles.
• Don’t clench your jaw and remember to breath!

Modifications: 1. Don’t bend knees (squat) too far down. 2. Press back against wall as you slide down (wall provides additional support). 3. Place hands on hips or in prayer position in front of chest for extra balance.

Choosing to live in strength and grace

Will you try Goddess pose? If you do, let me know what you think in the comments!

I hope this little glimpse into life through the lens of the Goddess pose makes you feel strong, graceful and joyful!